[runT1ME]

Anecdotal to me of course, but I felt much better after I started getting adequate protein. I am still sore if I go really hard in the gym, but most days I feel very good after lifting if I take enough whey protein. Previously to my extra protein consumption I felt like I was recovering from the flu for a couple days after I had worked out.

[rubicon33]

That might be worth giving a try. I've always just tried to eat whole foods (and lots of them) but never noticed much of a difference between eating just enough, and eating a TON. Always would feel sapped of energy for the next day(s).

[3131s]

I do a heavy full-body routine once a week, and then typically low weight and body weight exercises twice a week mixed into sprinting sessions. Eating a lot is definitely crucial. I force myself to eat as much as possible the first 36 hours after a heavier lifting session. I typically just take a walk and stretch the day after, and then the next day I sprint (waiting too long to return to exercising again can also increase soreness for me after lifting).

For anyone interested in lifting, it doesn't need to be as complicated as people make it. I do cleans, squats, deadlift, bench, rows, overhead press, and a few curls occasionally. Those alone will strengthen your entire body, and add in some sprinting, jumping, spring lunges, push-ups and pull-ups, and other plyometric / body-weight training and you'll quickly lose weight and become more athletic.